Wednesday April 10th 2013

Awesome training session today with some great people from around the Crossfit community

WOD

Prep…
Ladder drills + Joint mobility
3 rounds of:
10 PVC pass throughs
10 Push press w/ barbell
30 sec./each samson stretch
Finish with a 30 Burpees as fast as possible

A. Build to a 3 rep max Push press
– Build up over the course of about 6-7 sets
– Rest 2-3 mins between heavy efforts

B. Four sets of:
15-20 Renegade row + push-up
rest 30 sec.
10-15 GHD sit-ups
rest 1 min

C. 15  Min AMRAP of:
500 Meter row
30 Back squat (155/110)